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Monday Warm Up: 6 min AMRAP: 100m Run 10 PVC Thrusters 10 Banded Good Mornings Strength/Skill: 12 min EMOM: Odd: 4 Front Squats From Ground Even: :20 sec Hollow Hold on Floor WOD: 10-8-6-4-2 Clean and Jerk (115/75) 3x Wall Balls  George working while working out Saturday Warm Up: Coaches' Choice Strength/Skill: EMOM 4 min: 1 Power Clean + 3 Front Squats at or above WOD Weight WOD: Teams of 2, alternate movements each round: 4 rounds: Run 400m 12 Front Squats (135/95) 12 TTB In Round 1 P1 Runs, P2 squats and P1 does TTB, and the order switches the next round  Friday Warm Up: 6 min AMRAP: :60 Jump Rope Singles 20 Lateral Hops 10 Wall Facing Squats Strength/Skill: Every 2 min x8: 2 Above the Knee Power Clean + 1 Above the Knee Squat Clean Add weight every other set WOD: 10 min AMRAP: 20 Front Rack Walking Lunge Steps (95/65) 10 Bar-Facing Burpees  Thursday Warm Up: 6 min AMRAP: Run 100m 10 Behind the Neck Strict Press 10 Pass Thrus Strength/Skill: Every 2 min x5: 3 HSPUs Negatives (deficit for advanced, from piked for beginner) 10 Banded Front Raises WOD: "Jack" 20 min AMRAP: 10 SH to OH (115/75) 10 KBS (24/16) 10 Box Jumps (24/20)  Wednesday Warm Up: 6 min AMRAP: Run 200m :20 Hang From Bar 10 Scap Push-ups Strength/Skill: A1: 6-8 Wide Grip Strict Pull-Ups Rest :30 x4 A2: :20 Hollow Rock (sub Hollow Hold) Rest 2 min x4 WOD: Row 2000m for time Cash out: Accumulate 2 min hanging from pull-up bar  Tuesday Warm Up: 6 min AMRAP: 2 Lengths each: High Knees, Butt Kicks, Lateral Lunge, Bear Crawl Strength/Skill: EMOM 14 min: 3-5 Single Arm DB Push Press at 20x1 tempo Alternate arms every minute, start with non-dominant arm WOD: 10 min AMRAP: Run 200m 15 Sh to OH (95/65)  Monday Warm Up: 6 min AMRAP: :30 DU Practice 10 Empty Bar Good Mornings 10 Banded Sidesteps Strength/Skill: Every 2:30 x5: 10 BB Hip Thrusts Then 3 sets of 10 BB Good Mornings at a moderate weight w/ :60 rest between sets WOD: For Time: 20 DL (185/125) 100 DU 15 DL 75 DU 10 DL 50 DU 5 DL 25 DU Sub half rep lateral hops over bar for DU  Saturday Warm Up: Coaches' Choice Strength/Skill: 5 min DU skill work WOD: In Teams of Two (work is split, runs are together): Run 400m 50 Burpee Box Jumpovers (24/20) Run 800m 100 Wallballs 200 DU Run 400m  |
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